| Tuesday |
| Warm up |
| 1) 3x: Inch worm push up x 5 + Hip bridge with reach x 10 + hanging scap pull ups x 10 3) HS kick up/Hold practice x 2 mins |
| Strength |
| 3 sets of each. If time still available, go back to top for 1 set of each: 1) – Single arm DB or KB bench press x 8/8 + Band pulls x 15 + behind head band tri. Extensions x 12 2) – 3 Cone OH Hold and press: 5 press at each cone > OH only coming back + Ab rollouts x 10 (work front and side to side) |
| Work |
| 3x: – 10 calorie ski – 10 KB Swings (Dual or Single) – 5/5 KB Press (any way) – 10 alternating push ups on KB Then: Partner: 5 minutes max distance machine, Ski or Bike |
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